Healthy Lifestyle Challenge Recipe Book April 2021 - Area 10 ...

Healthy Lifestyle Challenge
        Recipe Book
         April 2021

                            Index:

BBQ Chicken Zucchini Boats………………………………………………………………….2
My Buddy Bean Dip………………………………………………………………………………3
Chicken Sausage Primavera………………………………………………………………......4
Chicken Stew………………………………………………………………………………………..5
Clementine & Dark Chocolate Scone……………………………………...………………6
Eggs in a Mug……………………………………………………………………………………….7
Ham with Sweet Potatoes……………………………………………………………………..8
Healthy Apple Crisp Yogurt Parfait………………………………………………………..9
High-Iron 3 Bean Picnic Salad………………………………………………………………10
Instant Pot Lasagna Soup…………………………………………………………………….11
Kale, Turkey, & Apple Power Bowl……………………………………………………….12
Muffins……………………………………………………………………………………………….13
Pinata Chicken Salad…………………………………………………………………………...14
Roasted Asparagus & Sweet Potato Salad……………………………………………..15
Rosemary Roasted Beets……………………………………………………………………..16
Sheet Pan Veggie Dinner………………………………………………………………...17-18
The Very Best Granola…………………………………………………………………………19
Vegetable Lover’s Chicken Soup…………………………………………………………..20

2

                   BBQ Chicken Zucchini Boats

Ingredients
          3 medium-large zucchinis, cut in half lengthwise
          1 tablespoon olive oil
          Dash of salt and pepper
          3 cups cooked chicken, shredded (can substitute for beans)
          2/3 cup barbecue sauce (I use G. Hughes Smokehouse Sugar-
           Free BBQ sauce)
          1/4 cup thinly sliced red onion
          1 cup shredded cheese (I use the reduced fat)
          1/4 cup cilantro, chopped

Instructions
     1. Pre-heat the oven: Set the oven temp to 400 degrees.
     2. Prepare the zucchini: Slice 3 medium-large zucchini lengthwise.
        Then, use a spoon to hollow out the middle of each by scraping
        the pulp out. Arrange the zucchini boats in a greased baking dish.
        Drizzle olive oil over the zucchini and season with salt and pepper.
     3. Prepare the chicken filling: Combine the chicken, red onion, and
        barbecue sauce in a bowl. Fill each zucchini boat with even
        amounts of the chicken mixture.
     4. Bake: Cover the dish with with tin foil and bake for 30 minutes or
        until the zucchini is tender. Then, uncover the dish and bake for an
        additional 10 minutes.
     5. Add fresh cilantro: Sprinkle the zucchini boats with chopped fresh
        cilantro.

3

                        MY BUDDY BEAN DIP
 Be sure to wear rubber gloves when mincing the jalapeno and do not touch
your eyes. If you leave the seeds in, the dip will have more heat. If you'd
like a milder version, just leave the seeds out.

Ingredients
2 (15 oz) cans black beans, drained & rinsed
1 (15 oz) can shoe peg corn or yellow corn, drained
6 Tablespoons fresh lime juice or fresh lemon juice
4 Tablespoons extra virgin olive oil
1 1/2 teaspoons ground cumin
1/2 teaspoon Kosher salt
1 jalapeno, minced (if you wish the dip to milder, remove the seeds)
1/2 cup red onion, minced
1/4 cup fresh cilantro, minced
1 (15 oz) can diced tomato

Instructions
Combine all the ingredients in a bowl except tomato. Chill in the fridge
overnight.
Add tomato prior to serving with tortilla chips.

4

                    Chicken Sausage Primavera

Ingredients
3 cups bagged broccoli slaw
1 cup sliced bell pepper
1 cup sliced onion
6 ounces (about 2 links) fully cooked chicken sausage, sliced into coins
2/3 cup marinara sauce with 70 calories or less per 1/2-cup serving
2 teaspoons grated Parmesan cheese

Instructions
1. Place broccoli slaw i a microwave-safe bowl with 1/4 cup water. Cover
and microwave for 3 minutes, or until softened.
2. Meanwhile, bring a skillet sprayed with nonstick spray to medium-high
heat. Add pepper and onion, and cook until slightly softened and lightly
browned, about 3 minutes.
3. Add sausage to the skillet and cook and stir until browned, about 4
minutes.
4. Add slaw and marinara. Cook and stir until hot and well mixed, about 2
minutes.
5. Served topped with Parm.

Makes 2 servings.

5

                             Chicken Stew

Ingredients
Chicken thighs or a whole cut up chicken
3 cloves of garlic
1 cup diced onions
1 small red pepper
2 ribs of celery
2 whole tomatoes or a small can of diced tomatoes
½ teaspoon rosemary and cumin
Salt to taste or not at all
2-3 tablespoons olive oil

Instructions
Fry the chicken until it is nearly cooked in a bit of olive oil. Set aside.
Sauté the garlic and onions with the spices until they are fragrant. Add the
remaining vegetable except the tomatoes. When the vegetables are
cooked but not soft, add the chicken. When the vegetables are almost
cooked, add the tomatoes and salt to taste.

Serve with pasta or rice.

I have added all kinds of other vegetables to the stew and seasoned it with
a little cooking wine.

6

         Clementine and dark chocolate scone recipe

Ingredients
1 C flour
1 C almond flour
1/4 C sugar plus 2 tsp divided
zest of 2 clementines
2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp salt
5 Tbs chilled butter, diced
1 lg. egg
3 Tbs clementine juice
1/2 tsp. vanilla
1/3 C dark chocolate chunks

Instructions
Preheat oven to 350 degrees.
Line baking sheet with parchment paper.
In large bowl, whisk together dry ingredients. Using a pastry cutter or fork
cut in the butter. Stir in egg, juice and vanilla. Stir in chocolate.
Turn onto parchment paper. Pat into an 8 inch circle. Score 8 wedges.
Bake 18-22 min. Sprinkle with remaining sugar. Cool for 20 min.

7

                            Eggs in a Mug

Ingredients
-2 eggs
-Dash of milk
-salt and pepper
-Mug

Add-ins:
-Peppers, onions, cheese, hot sauce, any other veggies, any other meats,
any other seasonings

Instructions

Crack eggs into mug
-Add milk
-Whisk with a fork
-Put in add-ins if wanted
-Microwave for 1 minute adding 30 second intervals until cooked.

Let cool and enjoy!

8

                     Ham with Sweet Potatoes

Ingredients
-2 ham steaks
-1/4 cup packed brown sugar
-1 (8oz) can crushed pineapple, drained
-1 (15oz) can sweet potatoes, drained
-1 cup miniature marshmallows

Instructions
-Preheat the oven to 350 degrees F
-Tear off two large sheets of aluminum foil. Place one ham slice onto each
piece of foil, and sprinkle brown sugar on both sides. Spread a little bit of
the crushed pineapple over the ham, then top with sweet potatoes.
Sprinkle a little bit more brown sugar and pineapple over the sweet
potatoes. Close the aluminum foil tightly around the ham, and place on a
baking sheet.
-Bake for 30 minutes in the preheated oven. Remove from the oven, and
carefully open the packets. Sprinkle miniature marshmallows over the top
and return to the oven with the foil open. Bake for another 10 minutes. If
you want the marshmallows really toasty, you could brown them under the
broiler for a couple of minutes. You will end up with a sweet, juicy ham dish
and very few dishes to wash.

Nutrition Facts

Per Serving:
511 calories; protein 13.3g; carbohydrates 110.5g; fat 2.5g; cholesterol
27.4mg; sodium 859.3mg

9

                Healthy Apple Crisp Yogurt Parfait
Ingredients
   1 (5.3 oz) container Greek-style plain or vanilla yogurt
   1 apple, diced
   2 tablespoons granola or other crunchy cereal of choice
   2 tablespoons chopped toasted pecans
   Cinnamon, to taste

Instructions
1. Place diced apple in a microwave-safe bowl. Sprinkle with cinnamon,
   cover, and microwave on high until apple reaches desired softness
   (approximately 1-2 minutes). Allow apple to cool for a few minutes
   before assembling the parfait.
o Sprinkle yogurt with a small amount of cinnamon and stir to combine.
o Place half of the yogurt in the bottom of a glass or bowl. Top with half of
   the cooked apple, 1 tablespoon of granola, and 1 tablespoon of pecans.
   Repeat layers with remaining ingredients. Serve immediately.

For a Make Ahead Parfait:
If you want to prepare the yogurt parfait in advance, you can leave the
granola and pecans in a separate bag or container. Just layer the
yogurt and apples, saving the granola and pecans to add on the top
when you're ready to eat. This prevents the granola and nuts from
getting soggy as the parfait sits in the refrigerator.
           This is a method that can be adapted to suit any taste. You can use
            your favorite in-season fruit, including fresh berries, peaches, or
            plums. If using berries or peaches, you don't even need to microwave
            them before layering your parfait.

           Try different flavors of yogurt! There are so many options right now,
            so feel free to play around with an apple cinnamon or maple-flavored
            yogurt, for example.

           Mix up the crunchy toppings! Try toasted walnuts, peanuts and a
            drizzle of chocolate syrup, or even pistachios. If not, pick your
            favorite crunchy cereal or go with crushed graham crackers or
            cookies.

10

                   High-Iron 3 Bean Picnic Salad

Ingredients
-1 (15 oz) can cannellini beans, rinsed and drained
-1 (15oz) can kidney beans, rinsed and drained
-1 (15oz) can garbanzo beans, rinsed and drained
- ½ cup finely chopped red onion (about ½ onion), soaked in cold water to
reduce the “edge” of the onion flavor
-1 cup finely chopped celery (about 2 stalks)
-1 cup loosely packed, fresh, finely chopped flat-leaf parsley
-1 tsp. fresh, finely chopped rosemary

For the dressing:
-1/3 cup apple cider vinegar
-1/4 cup granulated sugar
-3 tbsp extra virgin olive oil
-1 ½ tsp. sea salt
-1/4 tsp fresh ground black pepper

Instructions
1.Make the salad: In a large bowl, mix the 3 different types of beans, the
celery, onion (drained of soaking water), parsley, and rosemary.

2.Make the dressing: In a separate small bowl, whisk together the vinegar,
sugar, olive oil, salt, and pepper. Add the dressing to the beans in the larger
container. Toss to coat.

3.Chill and Serve: Transfer the salad to the refrigerator for several hours, to
allow the beans to soak up the flavor of the dressing. Ideal flavor occurs
after 36 hours refrigerated, but this food can be eaten right away if desired.
Let come close to room temperature to serve.

11

                     Instant Pot Lasagna Soup

Ingredients
1 (4 ounce) mild Italian sausage link, casing removed
1 pound ground sirloin
1 tablespoon olive oil
1 cup finely chopped onion
1 tablespoon garlic, minced
1 (32 ounce) can low-sodium chicken broth
24 ounces marinara sauce
8 lasagna noodles, broken into pieces
½ teaspoon salt
½ teaspoon freshly ground black pepper
6 teaspoons grated Parmesan cheese

Instructions
-Turn on a multi-functional pressure cooker (such as Instant Pot®) and
select Saute function. Add sausage and ground beef to the pot and until
browned, about 5 minutes. Drain and discard grease and set meat aside.
Add olive oil and swirl to insure the bottom of the pot is evenly coated. Add
onions and cook until just soft, but not brown, about 5 minutes. Stir in
garlic and cook until just fragrant, about 1 minute.
-Pour in chicken broth and deglaze the pot, scraping up the brown bits
from the bottom. Pour in marinara sauce. Add meat mixture and season
with salt and pepper. Stir to combine. Add lasagna noodles, making sure
that they are completely submerged in sauce. Close and lock the lid. Select
high pressure according to manufacturer's instructions; set timer for 3
minutes. Allow 10 to 15 minutes for pressure to build.
-Release pressure carefully using the quick-release method according to
manufacturer's instructions, about 5 minutes. Unlock and remove the lid.
Taste and adjust salt, if necessary. Ladle into bowls and top each with 1
teaspoon Parmesan cheese.

12

               Kale, Turkey & Apple Power Bowl

Ingredients
     3 cups chopped kale (I use lettuce because I don't like kale)
     1 tablespoon light balsamic vinaigrette
     2 ounces (about 4 slices) reduced-sodium skinless turkey breast,
      roughly chopped
     1/2 cup chopped Fuji or Gala apple
     1/4 ounce (about 1 tablespoon) sliced almonds
     1 1/2 tablespoons crumbled feta cheese

Instructions
      1. Place kale in a medium microwave-safe bowl. Add 2 tablespoons
      water, cover and microwave for 2 minutes or until softened. Drain or
      blot away excess liquid.
      2. Add vinaigrette and stir. Top with turkey, apple, almonds and feta.

Makes 1 serving.

13

                                   Muffins

Ingredients

-6 tbsp light muscovado sugar
-1 red apple, about 150g (5oz), cored and diced
-200g (7oz) blackberries, roughly chopped
-1 tsp. ground cinnamon
-250g (8oz) plain whole meal flour
-4 tsp. baking powder
-2 eggs, beaten
-125 mL (4 fl oz.) semi-skimmed milk
-125 mL (4 fl oz) rapeseed oil

Instructions
  1. Line a 12-hole muffin tin with paper muffin cases or grease the tin
      well. Begin by mixing together the sugar, diced apple, blackberries
      and cinnamon.
  2. Place the flour and baking powder in a bowl, mix together and make a
      well in the center. In a separate bowl mix together the eggs, milk, and
      sunflower oil.
  3. Pour the liquid into the flour and stir until just blended. Stir in the fruit
      mixture, taking care not to overmix.
  4. Divide the mixture among the muffin cases then bake the muffins in a
      preheated oven, 200C (400F) for 20-30 minutes or until a skewer
      inserted into the center comes out clean. Transfer the muffins to a
      wire rack to cool.
  Low sodium baking powder is available in some health food shops; using
  this in place of normal baking powder would lower the sodium level
  considerably.

14

                        Piñata Chicken Salad
Ingredients
-1/2 cup of white quinoa, cooked according to package directions
-1/2 lb. boneless, skinless chicken breast
-1/2 avocado, diced
-1 Roma tomato, diced
-1/4 cup diced red onion
-1.2 cup diced yellow bell pepper
-1/2 of a fresh lime
-3 tsp. of olive oil
-5 stems of cilantro
-pepper to taste
-Pinch of cumin and garlic powder

Instructions

Add 1 teaspoon of olive oil to skillet and turn to medium heat. Add chicken
breast. Cook 4-5 minutes on each side or until cooked through, with no pink
remaining on the inside. Season with pepper to taste. Cut chicken breast
into cubes and allow to cool. In a medium-sized bowl, add the cooked
quinoa, avocado, red onion, and bell pepper. Remove the leaves from the
stems of the cilantro and chop coarsely. Add to bowl. Squeeze the juice
from the lime into the mixture. Add the cubed chicken breast to the bowl
and mix in the 2 remaining teaspoons of olive oil. Lightly sprinkle with
cumin and garlic powder and toss well. Enjoy!

15

          Roasted Asparagus and Sweet Potato Salad
Prep Time: 10 minutes Cook Time: 20 minutes
Serves 2

Ingredients
2 Sweet potatoes, peeled and cut into ½ inch cubes
2 cloves minced garlic
1 bunch asparagus, trimmed
Olive Oil
Salt and pepper
¼ cup crumbled feta cheese
3-4 cups of arugula

Sweet Garlic Vinaigrette:
½ cup extra virgin olive oil
3 tsp apple cider vinegar
1 ½ T honey
1 clove minced garlic
Salt and pepper

Instructions
   1. Preheat oven to 425 degrees F.
   2. Make the vinaigrette: Combine all vinaigrette ingredients in a mason
      jar. Shake well, Set aside.
   3. Place sweet potatoes in a large bowl, and add ¼ cup olive oil, minced
      garlic, 1 ½ tsp Kosher salt, and ¼ tsp pepper. Toss to combine.
      Pour onto a baking tray and roast for about 20-25 minutes, flipping
      halfway through.
   4. Meanwhile, in another baking tray, toss the asparagus with 1 T of
      olive oil, ½ tsp salt, ¼ pepper.
      Place asparagus on a baking tray and roast for 8-10 minutes. Transfer
      to a plate and carefully cut into 2-inch pieces.
   5. In a large salad bowl, toss the arugula with some of the vinaigrette.
      Then add the roasted sweet potatoes, roasted asparagus and feta.
      Toss again to combine and drizzle with more vinaigrette.

16

                      Rosemary Roasted Beets

Ingredients
-4 medium beets, washed and scrubbed with produce brush or peeled,
then cubed
-1 tbsp olive oil
-1 tsp sea salt
-1 tsp fresh ground black pepper
-2 sprigs rosemary

Glaze:
-1 tbsp. honey
-1 tbsp balsamic vinegar

Instructions
Wash the beets, scrubbing with a produce brush to remove any residual
earth on the roots. Some choose to peel the beets as this makes the final
dish much more tender, but the entire root is edible. Cut beets into roughly
¾ in. cubes. Toss these pieces with enough olive oil to coat, adding the
rosemary, salt, and pepper at this time. Roast at 375 degrees F for about 25
minutes until they are fork tender. There will be an adequate amount of
juice that cooked out from the beets-drain this liquid in preparation for the
addition of the glaze.

Now, stir in the honey and the balsamic vinegar before returning to the
oven for another 5-10 minutes at 425 degrees to caramelize. Remove from
oven, allow to cool for 10 minutes away from heat, then enjoy!

17

   Sheet Pan Veggie Dinner with Broccoli, Sweet Potato,
          Tofu, Chickpeas & Miso Maple Dressing

Ingredients
Spice Mixture:
¾ teaspoon chipotle pepper powder
½ teaspoon red pepper flakes
½ teaspoon smoked or sweet paprika
¾ teaspoon garlic powder
½ teaspoon onion powder
¾ teaspoon kosher or sea salt
½ teaspoon oregano
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground cinnamon

Veggie Mixture
1 head broccoli, cut into bite-size pieces
1 cup peeled and cubed sweet potato (1 small)
1½ cups cooked chickpeas, drained and rinsed (After rinsing, place the
chickpeas on a clean towel to dry.)
1 cup tofu, pressed for 10 minutes and cubed (about ½ package)
½ bell pepper, sliced (any color)
2 teaspoons olive oil

Miso Maple Lime Dressing:
1 Tablespoon fresh lime juice
1 Tablespoon miso
1 Tablespoon water
1 ½ Tablespoons maple syrup
Pinch of kosher or sea salt
Pinch of smoked paprika
1 teaspoon olive oil

Flavor Crunch
3 Tablespoons hulled sunflower seeds
3 cloves garlic, finely chopped
Cooking spray

Greens for serving

Instructions
Preheat the oven to 400 F. Line a large-rimmed baking sheet with parchment
paper (optional.) Add the broccoli, sweet potato, pepper to the baking sheet and

18

toss with oil. Add the chickpeas and the tofu. Sprinkle the veggies, beans and
tofu with the spice mixture. Toss gently to coat. Spread the spice coated mixture
out so that it’s a single layer on the baking sheet. Roast for 25
minutes. Meanwhile, make the dressing by whisking the dressing ingredients in
a small bowl. Set the dressing aside. When the oven timer dings, sprinkle the
veggie-tofu mixture with the sunflower seeds and garlic. Spray oil on top of the
garlic and seeds. Bake for another 10 to 15 minutes or until the veggies are
done to preference and the chickpeas are roasted. Add some greens to a
plate. Place the roasted veggie-tofu mixture over the top of the greens. Drizzle
with the dressing and serve.

Notes: You can substitute the oil with a mixture of broth and lime juice. You can
use chickpea miso in the dressing and more chickpeas or veggies instead of tofu
if you wish this to be soy free. You can also serve this in tacos with the dressing
and avocado.

Nutritional Information: (1 of 3 servings) 411 calories; 52 g carbohydrates; 20 g
protein; 15 g fat (1 g sat. fat); 693 mg sodium; 828 mg potassium; 12 g fiber;
sugars 15 g; Vitamin A 7500IU; Vitamin C 111 mg; Calcium 203 mg; Iron 4.8 mg

19

                         The Very Best Granola
Ingredients
          4 cups old-fashioned rolled oats (use certified gluten-free oats for gluten-
           free granola)
          1 ½ cup raw nuts and/or seeds (I used 1 cup pecans and ½ cup pepitas)
          1 teaspoon fine-grain sea salt (if you’re using standard table salt, scale
           back to ¾ teaspoon)
          ½ teaspoon ground cinnamon
          ½ cup melted coconut oil or olive oil
          ½ cup maple syrup or honey
          1 teaspoon vanilla extract
          ⅔ cup dried fruit, chopped if large (I used dried cranberries)
          Totally optional additional mix-ins: ½ cup chocolate chips or coconut
           flakes*

Instructions
       1. Preheat oven to 350 degrees Fahrenheit and line a large,
          rimmed baking sheet with parchment paper.
       2. In a large mixing bowl, combine the oats, nuts and/or seeds, salt
          and cinnamon. Stir to blend.
       3. Pour in the oil, maple syrup and/or honey and vanilla. Mix well,
          until every oat and nut is lightly coated. Pour the granola onto
          your prepared pan and use a large spoon to spread it in an even
          layer.
       4. Bake until lightly golden, about 21 to 24 minutes, stirring
          halfway (for extra-clumpy granola, press the stirred granola
          down with your spatula to create a more even layer). The
          granola will further crisp up as it cools.
       5. Let the granola cool completely, undisturbed (at least 45
          minutes). Top with the dried fruit (and optional chocolate chips,
          if using). Break the granola into pieces with your hands if you
          want to retain big chunks or stir it around with a spoon if you
          don’t want extra-clumpy granola.
       6. Store the granola in an airtight container at room temperature
          for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up
          to 3 months. The dried fruit can freeze solid, so let it warm to
          room temperature for 5 to 10 minutes before serving.

20

                  Vegetable Lover’s Chicken Soup
Ingredients
-1 tbsp. extra-virgin olive oil
-8 oz. chicken tenders, cut into bite-size chunks
-1 small zucchini, finely diced
-1 large shallot, finely chopped
-1/2 tsp. Italian seasoning blend
-1/8 tsp. salt
-2 plum tomatoes, chopped
-1 14oz. can reduced-sodium chicken broth
-1/4 cup dry white wine
-2 tbsp. orzo- or other small-shaped pasta
-1 ½ cups packed baby spinach

Instructions
Heat oil in large saucepan over medium-high heat. Add chicken and cook,
stirring occasionally, until browned, 3-4 minutes. Transfer to plate.

Add zucchini, shallot, Italian seasoning, and salt. Cook, stirring often, until
vegetables are slightly softened, 2-3 minutes. Add tomatoes, broth, wine
and pasta; increase heat to high and bring to boil, stirring occasionally.
Reduce heat to a simmer and cook until pasta is tender, about 8 minutes,
or according to package directions. Stir in spinach, the cooked chicken and
any juices from chicken; cook, stirring, until the chicken is heated through,
about 2 minutes.

Nutrition Facts
2 cups per serving

256 calories, 8.8g total fat, 1.1 saturated fat, 57mg cholesterol, 718 sodium.
651mg potassium, 10.3g carbohydrates, 2g fiber, 4g sugar, 32.1 g protein.